Call us: 850-614-0694 | CrossFit Miramar Beach
Call us: 850-614-0694 | CrossFit Miramar Beach


Miramar Beach Strength and Conditioning – Crossfit



2 Sets, For Quality

250/200m Row

5/5 Worlds Greatest Stretch

10 Squat Y’s, Light Load

5 High Hang Muscle Snatch

8 Snatch Grip Push Press


Barbell Primer

3 Sets, @ light load to moderate loads, priming positions prior to starting the clock to find a heavy

Slow Pull Power Snatch

Power Snatch

Overhead Squat

Squat Snatch

Power Snatch

10:00 to Build to a Heavy:

Power Snatch + Squat Snatch

Starting @ 60% of Power Snatch

*Not TnG


2 x (Power Snatch + Overhead Squat)


3 Hang Power Snatch + 3 Overhead Squat

Chest up and eyes forward at the set-up, stay patient on the first pull off the floor and then accelerate through the hips before catching with a firm punch. As much as it may seem counterintuitive, staying over the bar longer will allow the athlete to get the bar back to the hip contact point better. For both the Power Snatch and the Squat Snatch today, focus on this patience.

Metcon (3 Rounds for time)

Every 7:00 X 3 Sets

8 Power Snatches 95/65lb, (43/30kg)

16/12 Push-Ups

500/450m Row

16/12 Push-Ups

8 Power Snatches 95/65lb, (43/30kg)

Goal : 5:00 minutes / Set

Cap : 6:00 minutes / Set

Score : Time of each round

Primary Objective : Complete each set in sub 5:00 minutes

Secondary Objective : Keep the power snatches as 8 TnG Reps. Focus on cycling patterns and efficiency

Stimulus : Barbell Cycling / Upper Body Muscular Stamina


Hang P.S. 45/35lb, (20/15kg)

Band Assisted Push-Ups

400/350m Row


Load: 75/55, (34/25kg)

400/350m Row


As Written


10 Power Snatches 105/75lb (48/34 kg)

50ft (15m) Handstand Walk

500m Row

50ft (15m) Handstand Walk

10 Power Snatches 105/75 lb (48/34 kg)


1:00 Childs Pose

1:00/1:00 Low Dragon Stretch

1:00/1: 00 Scorpion Stre tch

:30/: 30 Thread the Needle Stre tch

5/5 Side Lying Thoracic Rotations

Optional Accessory Work

3 Sets, For Quality

8 Hang Snatch High Pulls , moderate load

12 Floor DB Chest Flys

12 DB Hex Press

Rest as needed between exercises


10:00 minutes Easy (5-6 RPE)

4 Sets

7:00 minutes @ 8 RPE

2:00 minutes Rest between Sets

5:00 minutes Easy (5-6 RPE)

Primary Objective: Hold 10k Run pace across all working intervals

Secondary Objective: Increase distance covered slightly across all intervals

Stimulus: Threshold / Tempo


Snatch Complex

Part A.

5 Sets, For Quality:

3 Hang Muscle Snatches

Performed unbroken

Rest as needed between sets

Holding between 40-55% of your 1rm Squat Snatch

While you all worked on muscle snatches last week, this week’s focus shifts to hang muscle snatches. Emphasize engagement of the lat muscles and aim to make contact with the hips.


5 Rounds, For Time:

11 Dumbbell Bench Press, 85/60 lb (37.5/27.5 kg)

22 American KBS 53/35lb, (24/16kg)

33 Weighted Rope or Drag Rope Double Unders

Goal: Sub 12 minutes

Time Cap: 14 minutes

Primary Objective: Best possible time

Secondary Objective: Dumbbell Bench Press: Exposure and aim to complete in minimal sets each round or unbroken

RPE: 8/10

Stimulus: Shoulders / Grip Stamina